The way of the CFGH warrior starts at 6am! Warm-up Old School Oly (No Measure) Gymnastics Ring Rows (2-3-4-5-6-7…) Sets increase by 1 until you can no longer do them unbroken Double-Unders (3 x Max Unbroken) Weightlifting Deadlift (1×3) Work to a very heavy triple Metcon Metcon (Time) For time 15-12-9 Deadlift (185/135) Pull…

Warm-up Old School Oly (No Measure) Fun with a plate for 10 minutes Skill Close Grip Power Snatch (6×3) Add weight to each set, end at a moderately light weight Weightlifting Power Snatch (3×3+1) 3 Power Snatches + 1 Overhead Squat – work to a moderately heavy 3+1 Snatch Pull (1-1-1-1-1-1) Work to the heaviest…